Knee extension occurs when you straighten your leg and can be hindered by several factors. Tight and inflexible hamstring muscles are generally the culprit behind limited range of motion during knee extension. Adding dynamic and static stretching exercises to your regular workout routine can improve your range of motion and make it a lot easier to touch your toes. Remember to perform static stretches only after you've completed a five- to 10-minute warm-up or at the end of your workout to reduce your risk of injury.

Lying Hamstring Stretch

This exercise will increase range of motion for knee extension by statically stretching your hamstrings. Lie face up on the floor near the end of a wall or a door frame. Lift your left leg upward so that your heel rests against the wall while your right leg remains extended on the floor. Gently extend your left knee as much as possible until you feel a mild stretch in the back of your left leg. Hold this position for at least 30 seconds. Repeat the stretch with your right leg.

Towel Stretch

The towel stretch is similar to the lying hamstring stretch, but it allows you to get a much deeper stretch in the muscle, resulting in increased range of motion. Lie face up on the floor and hold the ends of a towel in each hand. Loop the towel around the bottom of your right foot, then extend your right leg vertically. Straighten your left knee to increase the hamstring stretch. With your right knee as straight as possible, use the towel to gently pull your leg toward your body until you feel a mild stretch in your hamstrings. Hold here for at least 30 seconds. Repeat the stretch with your left leg.

Toy Soldier Stretch

The toy soldier stretch is a dynamic exercise that targets the hamstring muscles and improves range of motion in your knees and hips. This exercise can be performed at the beginning of your workout to warm up your core and lower body. Stand with your hands at your sides and your legs slightly apart. Keeping your knee fully extended, lift your right leg up to hip level while bringing your left arm out to touch your toes. Lower your leg, then repeat the movement with your left leg and right arm. Continue to "march" while attempting to lift your legs higher and higher with each step.

Downward Dog

The downward dog is a yoga pose that can significantly improve hamstring flexibility and range of motion for knee extension. Begin on all fours, then lift your knees off the floor. Fully extend your knees to press your hips toward the ceiling. Breathe deeply as you press your heels into the floor and your tailbone toward the ceiling until you feel a deep stretch in your hamstrings. Hold here for 30 to 60 seconds. Lower to the floor, then repeat the stretch two to three times.

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About the Author

Jen Weir writes for several websites, specializing in the health and fitness field. She holds a Bachelor of Science in exercise science from Montana State University, is an NSCA-certified strength and conditioning specialist and maintains a personal trainer certification from the American College of Sports Medicine.